So your little one has finally arrived, hasn’t he/she? It is such a wonderful feeling to have brought a new life into the world, isn’t it? We totally understand and completely agree with you! But before you start to think about working out to lose that weight that you might have gained during your pregnancy, we would recommend that you rest for atleast 40 days. The 40 days window is for a reason! During these 40 days, your body will be able to re-establish your menstruation cycle and even your organs, including your uterus come back to their normal size! It is, however, a good idea to atleast start walking around, even if you are in the hospital. Use a soft cotton cloth to support your abdomen and try to avoid those corsets or abdominal binders since they don’t let your muscles regain their strength. Here are a few asanas that you can look at to help you lose weight post your delivery
The Yoga Pose (Yog Mudra)
Start by sitting cross legged in a comfortable place.
- Proceed by taking your left wrist at the back and hold it with your right hand.
- Inhale, and as you do that, expand your chest and try pulling your shoulders backwards
- Continue by exhaling and bend forward while trying to touch your head with your right knee. If in case this is difficult, try bringing your head as close you can to your knees.
- Return to the starting position while inhaling.
- Now repeat the same steps using your left leg.
Paschimottanasana
Sit on the floor and make sure that your back is erect
- Continue by stretching your legs in front of you while inhaling.
- Try to keep your knees straight and do not bend them while attempting this exercise.
- Bend forward and hold your toes. Proceed by trying to touch your knees with your forehead.
- Hold this pose for 10 seconds.
- Return to the starting position while inhaling.
Makarasana
Begin by lying on the floor on your stomach, making sure that your front is in contact with wherever you are lying.
- Keep a little distance between your legs, while keeping your toes together and heels apart.
- Fold your hands and rest your head on the back of your palms
- Relax to your heart’s content in this pose for 3-5 mins easily.
Yoga can prove to be extremely beneficial and a gentle way in which you can lose your post-pregnancy weight in a safe and effective way. But always make sure to get in touch with your doctor before you start to practise any asana!
FAQ's
Q. When can I start working out after childbirth?
Ans.It’s best to wait at least 40 days after delivery before starting any workout routine. This gives your body time to recover, regulate hormones, and let your uterus return to its original size. Always consult your doctor before starting any postnatal exercise, especially after a C-section.
Q. Why is the 40-day rest period important post-delivery?
Ans.The 40-day period allows your body to heal naturally, re-establish your menstrual cycle, and return internal organs, especially the uterus, to their pre-pregnancy state. It also gives you time to bond with your baby and regain physical and emotional strength before beginning physical activities like yoga.
Q. Can I start walking immediately after childbirth?
Ans.Yes, gentle walking is encouraged—even within the hospital—as long as your doctor approves. Walking helps boost circulation, prevent blood clots, and promote healing. It’s a good starting point before progressing to more structured workouts or yoga poses. Use soft support for your abdomen if needed.
Q. Are abdominal binders or corsets safe post-delivery?
Ans.While abdominal binders might seem helpful, they restrict natural muscle engagement and may prevent core muscles from regaining strength. Instead of relying on tight support, allow your muscles to rebuild gradually through gentle movements and approved postnatal exercises like yoga or light stretching.
Q. Is yoga safe for post-pregnancy weight loss?
Ans.Yes, yoga is a safe and effective way to lose post-pregnancy weight gently. It helps improve flexibility, core strength, and mental well-being. However, it’s crucial to get a green light from your doctor before beginning, especially after complications or a cesarean delivery.
Q. What is the Yog Mudra and how does it help?
Ans.Yog Mudra involves sitting cross-legged, holding your wrist behind your back, and gently bending forward. It helps improve posture, digestion, and abdominal flexibility. This pose is calming and supports the realignment of muscles gently post-delivery when done with proper breathing and control.
Q. What are the benefits of Paschimottanasana after delivery?
Ans.Paschimottanasana (Seated Forward Bend) stretches the spine and hamstrings, stimulates the abdominal organs, and aids in fat reduction around the waist. It's beneficial for relaxing the lower back and toning the belly, but should be performed only once your body feels ready post-recovery.
Q. How does Makarasana help after childbirth?
Ans.Makarasana (Crocodile Pose) is a restorative yoga posture that relaxes the body and reduces tension. It’s ideal for stress relief and promoting calmness in the postpartum phase. This pose helps in gently engaging core muscles and allows rest for the spine and abdominal region.
Q. Do I need a yoga instructor for postnatal yoga?
Ans.It’s highly recommended to learn postnatal yoga under the guidance of a certified instructor, especially if you’re new to yoga. An expert can guide you through safe variations, correct posture, and breathing techniques suitable for your recovery phase after childbirth.
Q. What precautions should I take before starting yoga post-delivery?
Ans.Always consult your doctor before beginning yoga. Avoid poses that strain your abdomen or pelvic floor initially. Start slow, stay hydrated, and listen to your body. If you feel pain, dizziness, or fatigue during a session, stop immediately and rest. Your recovery is the top priority.
